After 2 yrs of on and off training i am finally deciding to stick to something simple and that's how i stumbled on Stronglifts 5x5 . I am a beginner despite some training and will be starting the program from scratch . Looking forward to all the suggestions and tips from you all .

23/10/2012I did my first workout yest and i am starting from scratch , i am not adding the barbell weight as the gym doesn't have standard Barbells the one they have is abt 17kgs and the only place to squat is the smith machine , i know lot of cons but that's the only gym i can afford and at least i'm squatting right ?My diet well its more like 50% carbs and 25% of fats and proteins ( around 100gms ) consisting mainly of milk , soy , cooked vegetables , peanut butter etc .

hey there! stronglifts 5x5 is great I'm doing something fairly similar but separating squat and deadlift days plus starting a bit heavier, I'll be sure to keep checking in my friend p.s I had dead lift day today.. ouch (:

SQUATS were okay . Smith Machine is my only option for squats , no squat or power rack any tips on how to maintain form on it ??DEADLIFT was easy as well there was a time i could do 80kgs but will get back there . Will try and get a vid sometime next week .

Postworkout food was a a cup of oatmeal with 500ml milk , 10-12 almonds , a banana and some peanut butter . Time for some more fruits .

@ vegan_rosscoHey mate its really good to hear from you , i read your log you look pretty good in the pictures and i am glad to have some company here !

Hey its going pretty good i mean my PR's are definitely pretty high on almost everything but that was a while ago so slowly getting back to them is a pain but as the program says what matters is how much i can lift after 12weeks so just increasing the weight gradually , food is one area i am lagging a bit in India its not easy to get avocados , hummus , cottage cheese or soy burritos and other stuff i read people eating , so thats something i am still trying to figure out . You tell me njoying your workouts ?

Ah I can imagine it may be difficult to find certain foods, just keep those calories up! yeah I'm enjoying it and progress is pretty fast trying to slow myself down to avoid injury as I'm starting to get back pain some days

You're trying to say it is difficult to eat a vegan diet in INDIA?! Forget avocados, hummus and ESPECIALLY soy burritos. Focus on what you have readily available: Lentils, Chickpeas, rice, coconut oils etc. Don't be afraid to eat like a poor person!

Hey there, I started Stronglifts back in Sept and I'm into week 7. It's great when you start getting higher and the results have been awesome. In this 7 weeks my thighs are already crazy bigger and my shoulders are popping. I was all excited because I finally fit into a medium shirt, now I can't fit into them again...but this time because of muscle! I eat a lot of Indian food in my diet. I would guess you can get your hands on some lentils and or chickpeas, that would be a great addition. Actually, a great substitute for the soy. I fall back on soy when I get lazy or rushed, which is more often than I like, but I try to limit it. Brown rice and other grains like couscous and quinoa must be around. Just eat clean and eat all the veggies you can get your hands on. Heck, you can even make your own rice or almond milk.

Thank you so much for the encouragement , yes i do have my house stocked with lentils and chickpeas but they are not a daily thing , so you guys say i should eat chickpeas daily , a bowl of boiled will do ?i'l try and sample out a diet here in a day or two along with my pictures and maybe i can get a critique

@putt77 wow man that's amazing i really want my shoulders to grow , this is just week 2 but heck i will make sure i go all the distance , i know it'l be worth in the end .

Thank you so much for the encouragement , yes i do have my house stocked with lentils and chickpeas but they are not a daily thing , so you guys say i should eat chickpeas daily , a bowl of boiled will do ?i'l try and sample out a diet here in a day or two along with my pictures and maybe i can get a critique

@putt77 wow man that's amazing i really want my shoulders to grow , this is just week 2 but heck i will make sure i go all the distance , i know it'l be worth in the end .

Eat the living FUCK out of chickpeas and lentils! They are your friend. You will need to learn how to cook them nice eventually and make different stuff to keep it interesting but that is a conversation for a different time.

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